| a) WARM UP:
3 rounds:
- 10 air squats
- 10 mountain climbers
- 10 dowel pass thrus
- 10 jumping jacks
Finish with :30s calf stretch |
| a) STRENGTH:
Power Snatch Doubles – On the 90 sec x 10:
- Set #1 – 2 Reps @ 50% of 1RM Snatch
- Set #2 – 2 Reps @ 55%
- Set #3 – 2 Reps @ 60%
- Set #4 – 2 Reps @ 65%
- Set #5 – 2 Reps @ 70%
- Sets #6 to 10 (5 Sets) – Build to a heavy power snatch double for the day
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| c) WOD:
5 Rounds:
- 15 Power Snatches (75/55)
- 30 Double Unders
- 200 m Row (if rowers are taken, 15 cals on AAB)
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d) ACCESSORY WORK:
- Hold a dball/sandbag in bearhug for 5 mins – every break, 20 sit ups.
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e) POST-WOD RECOVERY/MOBILITY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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CrossFit and Personal Training 